This guide will help you learn how to meditate every day.
The best part?
Every meditation technique here is easy.
In other words: you don’t need to worry that meditation practice will be too hard for you.
Meditation is the perfect way to start your day, but it also helps improve concentration, lower stress levels, and even sleep better at night.
Read on to learn how to meditate and how you can do it every day.
Table of contents
- What is meditation?
- Health benefits
- How to meditate every day
- Meditation Techniques for Beginners
- 1. Breathing Meditation
- 2. Mantra Meditation
- 3. Visualization techniques
- 4. Mindfulness Meditation
- 5. Loving-kindness Meditation
- 6. Focused meditation
- 7. Walking Meditation
- 8. Body scan meditation
- 9. Yoga meditation
What is meditation?
Meditation is a way to calm your body and mind. It can help you feel better.
Think about it this way:
Meditation is a technique where you use your thoughts to lead you to a place of deep relaxation.
You can do this by focusing on one thing, like your breathing, for example.
Sometimes people use meditation as a way to help them relax when they are feeling stressed or angry about something.
You can meditate for 10 or 20 minutes every day.
I like to do it before bed and in the morning because it feels good and helps me feel more relaxed.
The health benefits of meditation include:
- Reduce stress and anxiety
- Improved focus
- Increased happiness
- Help control pain
- Promote self-awareness and empathy
- Improve brain function
- Decrease blood pressure
How to meditate every day
- Find a place where you can be alone and uninterrupted
- Set the alarm on your phone or watch so that you know when your session is up
- Sit comfortably in a chair or on the floor with your back straight
- Close your eyes and focus on your breath
- Become aware of any thoughts that come into your mind, but don’t hold onto them or attach yourself to them
- When you feel like you’re losing concentration, return to focusing on your breath again
- Repeat steps 1-6 every day
Meditation Techniques for Beginners
The meditation techniques we mention here are not hard.
It is a good idea to practice meditation every day so that you can make it a habit.
Here are some meditation techniques to try out:
1. Breathing Meditation
The simplest and most basic meditation technique for beginners is breathing meditation.
To do breathing meditation, you focus on your breath (inhaling and exhaling) as the object of meditation to clear your mind.
Here’s how to do breathing meditation:
- Sit in a comfortable position with your back straight
- Close your eyes and take deep breaths through your nose, filling up the bottom of your lungs first before breathing out
- Focus on how you feel when you inhale through the nose and exhale through the mouth
- Repeat this for 10 minutes or until it becomes easy to breathe deeply without thinking about it
- Practice every day for the best results!
If you find your mind wandering, don’t worry about it.
Instead, realize that you are thinking and simply let the thoughts go without engaging with them.
It takes practice to stop your mind from wandering when meditation, but this is how meditation works!
Meditating every day allows you to get better at meditation over time.
2. Mantra Meditation
According to a study, mantra meditation is a type of meditation that can help mood and mental health.
In fact, 30 minutes of daily mantra meditation is a great way to reduce stress and improve your overall happiness!
You can do it anywhere – at home, in the office, on public transportation… it’s totally up to you.
For this type of meditation, you repeat the same word or phrase over and over again out loud (or silently in your head).
How to do mantra meditation
- Start by finding a comfortable place to sit, either on the floor or in a chair
- Sit up straight and put your hands comfortably in your lap
- Close your eyes and relax
- Repeat a word, phrase, or sound that has meaning for you over and over again as you breathe deeply from the diaphragm
- If thoughts come into your mind, let them go without judgment
- Continue this meditation for five minutes or longer if possible until you feel relaxed or calm enough to stop meditating.
Here’s an example of a mantra you might try out:
- “I am grateful for this day”
- “My life is filled with good vibes and positivity”
- “I can do anything I put my mind to.”
You can also use music to help with this meditation – just pick your favorite song to listen to while you meditate.
You can use this same technique for affirmations or prayers.
3. Visualization techniques
Visualization meditation is another way to meditate every day.
It is called visualization meditation because you use your imagination and mental images to create a meditation experience.
You can do this type of meditation anywhere.
But for best results, it helps if you find yourself in nature or somewhere quiet where there are no distractions around you.
How to do visualization meditation:
- Find a quiet place to sit comfortably
- Close your eyes and take a deep breath
- Picture yourself in a place you love, like the beach or by the pool
- Imagine how it feels to be there – what do you see, hear, touch, smell, taste
- Try to make these feelings as vivid as possible
- When you’re ready to come back from visualization meditation, open your eyes and take another deep breath.
4. Mindfulness Meditation
Mindfulness techniques are used to calm your mind and body, reduce stress, improve concentration and boost your immune system.
Evidence suggests that mindfulness meditation could help people with depression, anxiety, and pain.
It is a good way for beginners to learn how to meditate.
How to do mindfulness mediation:
- Sit in a comfortable position, with your back straight
- Close your eyes and breathe deeply for five minutes, focusing on your breath coming in and out of your body
- Notice the thoughts that come into your head – don’t judge them or try to push them away
- Continue this process for 20-30 minutes, noticing how you feel at the end of it
- Repeat this process each day until you experience its benefits
If you want an easier way of practicing mindfulness without opening your eyes: try lying down in bed and focusing on the feeling of each breath as it goes in and out of your body.
This simple technique can help you sleep better too!
5. Loving-kindness Meditation
Loving-kindness meditation or ‘Metta’ meditation is a meditation practice that can make you feel more love and compassion for yourself and others.
Also, it can lower blood pressure, soothing anxiety and depression.
In other words, loving-kindness meditation can make you feel happier and healthier.
How to do loving-kindness meditation
- Begin by sitting in a comfortable position with your eyes closed
- Take a few deep breaths and focus on your breath as it goes in and out of your body
- Repeat phrases of loving-kindness to yourself like “May I be happy; May I be healthy; May I live with ease.”
- Next, imagine someone you love – may be even picture their face – and repeat the same phrases for them
- Repeat this process for 5-10 minutes or until you feel calm and connected with yourself and others.
6. Focused meditation
Focused meditation is a type of meditation technique that involves focusing your attention on one thing.
You can focus on anything, but it’s usually your breath or an object in front of you.
This practice has been shown to reduce stress and anxiety, as well as increase happiness and creativity.
The most important part of the focused meditation technique is letting go of unrelated thoughts when they come up.
How to do focused meditation:
- Start by finding a quiet place.
- Sit on the floor or in a chair, whichever is more comfortable
- Close your eyes and focus on your breathing for five minutes
- Focus only on what you’re hearing – try not to think about anything else!
- When your mind starts wandering, gently bring it back to focusing on your breath and what you hear around you instead of thinking about other things.
- After five minutes, take some time to reflect before opening your eyes again.
To have a daily meditation habit, do this for one month.
7. Walking Meditation
Walking meditation is a form of meditation that you can practice while walking.
In fact, the walking meditations technique is great for those who have trouble sitting still.
You may want to consider these simple practices if you have anxiety.
However, anyone can do it!
Walking meditation’s health benefits include:
- Improved heart health
- Lower blood pressure
- Reduced stress levels
- Increased mental clarity and focus
- More restful sleep at night
- Stronger immune system
How to do walking meditation:
1. Find a quiet place to walk
2. Begin walking by focusing on the sensation of your feet touching the ground
3. As you walk, make sure that your body is aligned and straight without any tension or curves in it
4. Focus on your breath as you are walking – notice when you are breathing in and when you are breathing out
5. Take care not to let your mind wander while doing this practice, but if thoughts do come up, just acknowledge them and return to focusing on the sensations of walking
6. Continue for 5-10 minutes each day until meditation becomes easier with practice!
Remember: Walking meditation is a way to relax. It takes practice.
Try to do it every day with patience.
8. Body scan meditation
The body scan is a type of meditation that allows you to experience sensations from your body in the present moment.
In fact, it is also called “mindful awareness.”
The purpose of this type of meditation is to help you become aware and connected with all parts of your body, including uncomfortable sensations such as pain.
This can be done lying down or sitting up.
It can take 45 minutes or longer, depending on how long you spend on each part of the body.
You might find it helpful to use a timer if needed for guidance throughout the session.
How to do body scan meditation:
- Start by finding a quiet place where you can sit or lie down comfortably without being disturbed.
- Close your eyes, take some deep breaths, and pay attention to the sensations in your feet. Notice what they feel like.
- Then bring your awareness up the back of one leg at a time, moving from feet to calves, knees, thighs, etc.
- When you get all the way up to your head, go back down again in reverse order, paying attention to each body part as you did before.
9. Yoga meditation
Yoga meditation is a practice that combines the physical postures of yoga with the breathing techniques and mental focus of meditation.
The end goal is to achieve a state of peace, tranquility, and awareness.
It can be done alone or in a group setting where you learn from an instructor who guides you through various poses and mantras.
The benefits of yoga meditation include:
- Improved mental health
- Stress reduction
- Reduced inflammation in your body
- Better sleep quality
- improve your flexibility
How to do yoga meditation:
- Find a comfortable and quiet place to do yoga meditation
- Create your own routine of poses that you enjoy doing
- Try not to think about anything while doing the poses
- Focus on breathing deeply and slowly
- Be aware of any thoughts or feelings that come up for you during yoga meditation
- Practice at least once a day for 10 minutes
Keep reading: How to start a yoga practice.
As you can see, meditation is a practice that anyone can benefit from.
All of these meditation techniques are great to try out if you’re new to meditation and want to start small.
The meditation practice that works best for you will depend on your unique needs and preferences.
So it’s important to experiment with different meditation techniques until you find the ones you enjoy most.
Remember: Meditation is a practice worth trying out if you’re looking for practical ways to improve your quality of life!
Wishing You All The Best!